No matter your age or fitness history, you can always refine your daily habits and tailor your exercise routine to your personal needs and goals. If you'd told my younger self I'd enjoy running and even train for marathons, I'd have thought you were joking. Just as life circumstances can ebb and flow, so can your personal relationship with movement and exercise. Below find some tips to kickstart your exercise groove this Fall.

1. Crafting a Home Wellness Space

Can’t get to the gym? Don’t want to shell out for a monthly membership fee? No worries! Building a tailored home gym is easier than you think.

• Space - Even the corner of a room can serve as a mini gym. Ensure it’s big enough for a mat to do stretches or basic bodyweight exercises. If space is scarce, think about decluttering or rearranging to create a wellness nook.

• Smart Equipment Choices - Forget bulky treadmills (unless that’s your jam). A jump rope, resistance bands, yoga mat, and foam roller can cover cardio, strength, and recovery without breaking the bank.

• Ambience - This space should be your oasis. Ensure it's well-lit, maybe add a mirror, and free from distractions - yes, that includes the towering laundry basket.

2. Finding Accountability in a Busy World

Sometimes starting is the hardest part.

• Set a Goal: Maybe it's not a marathon, but how about a community 5k? Having an end goal can be a great motivation.

• Make Some Stakes:  Consider setting up a reward system for yourself. Perhaps a spa day or a night out without the kids once you hit your fitness milestones.

• Share Your Journey: Those moments of sweat and triumph? Share them. Your online community can be a cheering squad, and you might inspire another friend.

• Tech Help: Leverage apps that can limit distractions a.k.a. scrolling on social, on your gadgets, making sure you prioritize that workout. Have you heard of the BreakTime app?

3. Redefining Fitness

While it’s important to hit certain aspects of working out (like cardio, strength training, and stretching/recovery), being “fit” doesn’t have to look the same for everyone. Here are a few fully-rounded workout options that might help you change the way you think about exercise and physical fitness.

Option 1:
1 hour of Vinyasa yoga 3x week

30 minutes of resistance training 2x week

20 minutes of walking 4x week

Option 2:

30 minutes of basketball 3x a week

45 minutes of resistance training 3x week

30 minutes of Yin yoga 2x week

Option 3:

30 minutes of cycling 3x a week

20 minutes of HIIT training 3x week

1 hour of Vinyasa yoga 2x week

These are all examples of workout plans that would inject plenty of energy, strength, and balance into your lifestyle, especially if you’re starting from nothing.

Lastly, remember that rest and recovery are critical to a balanced workout plan, so schedule in 2 days a week where you either don’t engage in training at all, or just stick to some stretching or low impact activity like a gentle yoga flow.

4. Mental Boost with Movement

Beyond toned muscles, exercise is a lifeline for mental wellness. Whether it's escaping from the constant mental to-do list, battling stress, or simply having a moment of accomplishment – moving your body can be transformative for your mind.

Research on anxiety, depression, and exercise shows that the psychological and physical benefits of exercise can improve your mood and reduce anxiety.

This happens for a few reasons:

• When you exercise, your body releases endorphins and other chemicals that make you feel good.

• Focusing on the present, like during exercises, can reduce past or future worries, benefiting your mental health.

• Meeting even small exercise goals boosts confidence, and seeing physical changes enhances that feeling.

• Finding an outlet to move your body allows you to cope with stress in a healthy and productive way. This means that the next time you’re feeling stressed or angry, try to muster up the energy for a quick HIIT workout, instead of reaching for a glass of wine or dwelling on how you feel.

5. Bodyweight Brilliance

Getting to the gym every day isn’t a reality. Likewise, making sure your home gym has everything you need for a workout isn’t always a financial possibility. For situations like this, bodyweight training can be your best friend.

The truth is, your body is a fantastic piece of workout equipment, and by combining it with the power of gravity, you can easily burn fat, build muscle, and get an effective workout in.

Here are some bodyweight standbys to add to your arsenal:

• Squats
  Stand with your feet about shoulder-width apart and slightly turned out with your weight bearing more towards your heels. Hinge your hips back and bend your knees until your thighs are parallel to the ground. Be sure to keep your back straight - the best way to make sure this is the case is by doing your squats standing in front of a wall, which will stop you from moving your upper body too far forward, and will keep you in proper alignment. To get back up, drive through your heels to stand up straight and squeeze your glutes while thrusting once you reach a standing position. Throughout the whole movement, keep your core tight. While squats seem simple enough, they take a lot of nuances to get correct, so try watching your form in the mirror until you feel comfortable!

• Glute Bridge
  Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the mat and gently thrust your hips toward the ceiling. Hold for a few seconds then set your hips back on the ground and repeat!

• Forearms to plank
  Start in a low plank position with your elbows bent and your forearms on the floor. One arm at a time, shift your weight and move into a high plank position with arms extended and palms pushing the floor away from you. For extra burn, go back to your forearms and switch which arm you are leading with periodically.

• V-Ups
  Lie on your back with your arms and legs extended. Keeping legs straight, lift your feet up toward the ceiling to form a 45-degree angle at your hips. At the same time, lift your torso and raise your arms to reach your fingers toward your toes. Lower your legs, torso, and arms back down to the floor, and repeat.

If you want to give bodyweight workouts a try and you’re looking for a routine to follow along with, look for videos online. There are plenty of free options to get you started!

6. A Little Movement is Better than No Movement

Some days you might feel guilty for not doing “enough.” On days like this, remember that a little activity is better than no activity. If you’re looking for a little boost to make you feel better about your activity level for the day, here are a few ideas:

• Take your dog for a walk, or take yourself for a walk

• Get down and hold a plank for at least 30 seconds

• Sit in “chair pose” as you brush your teeth

• If you have access to stairs, walk up and down them a few times

• Do three burpees

• Hold your arms out to your side while you watch TV (after a few minutes, you’ll feel the burn!)

• Practice a single sun salutation

• Skip down a hallway

• Deep clean a room in your home

Can you think of any other ways to get in a little movement when you don’t feel up for it. Remember, you can always take one more step, so just focus on that one step, not the whole journey ahead of you!

Awesome, ready to get started?

With these tips in mind, you're ready to redefine your fitness journey. Whether you are currently a couch enthusiast or prepping for an upcoming race (hello, Loco Half Marathon in October), any movement for even 10-15 minutes a day will help you feel better. Once you start getting the hang of it, shoot for at least 30 minutes of exercise a day for 3-5 days a week and you’re likely to experience significant improvement in your mental and physical state.

Starting a new fitness chapter and want company? Consider our Fall Into Healthy Habits 30-Day Challenge on October 1, 2023. You’ll receive tips, support and motivation as you create healthier habits to keep.